How do I start running without pain?

Thank you everyone for your advice, I think I will do the interval thing with walking for a bit or follow the couch 2 5k like everyone is suggesting and I will check into getting fitted for running shoes, I usually buy really nice New Balance training shoes for workouts and what not.

SWEDIEPIE
Posts:
338
3/4/13 2:14 P

I still get shin pain sometimes and I've been running for a couple years now. I agree on good sneakers and a proper warmup - I don't do any cold stretching beforehand- I do a fast-paced walk for 3-5 minutes and stretch my shins out just before I take off. Typically that will do the trick for me, but there are some days where I have to either warm up a little longer, or stretch another time or two. Good luck!

the best advice I ever got was to get fitted for running shoes. Don't just buy off the rack. Also, start slow. I started jogging with the couch 2 5K program. I've since given up running/jogging for a while, but I am trying to get back into it and when I do, i'll go back to C25K

It is what it is....

DVDIAMOND
Posts:
82
3/4/13 11:11 A

I agree with the poster on proper shoes. This cannot be stressed enough. Go to a running store if you have one and have them fit you. They take a lot of different criteria for getting you the proper shoe. This is not the time for bargain hunting so be prepared to pay a little bit for them. This is happening because your legs are not used to running and its how you are striking the ground. Try and be conscious of how you land and take off. Your shins are taking a beating and they are not used to it. This happened to me when I started running, but it goes away.

You just have to give it time, maybe a lot of time. It took me a good six or seven weeks from starting to exercise before that pain went away so I could run comfortably, and I spent the whole time doing on average 60 minutes a day of uphill walking. It's mostly a matter of weak calf muscles, so whatever you can do to strengthen them should help. Walking uphill is very helpful, whatever steepness/duration you can do without feeling that same pain. If you're at a gym there's probably specific exercises you could learn as well, but I don't know anything about that.

I've seen coaches here recommend waiting at least six months into exercising before trying to run, and this is one of the reasons why -- weakness is certain muscles can really mess you up if you push it too hard. Even though I didn't wait that long myself I know how frustrating it can be. In the meantime it's possible to vary your exercise/increase the intensity some by doing interval training -- keep it all walking, but do a minute very slow and level, then a minute very steep and fast (as intense as you can take, basically), then recover and repeat. And again if you have access to a gym, you can try other types of cardio -- I'm not at a gym but have an ancient sort-of-rowing-machine thingamajob, and I think that movement is also very useful in preparing for running, mostly in terms of how it strengthens the thigh muscles. A bike might do the same.

Good luck!

Height 5'8 1/2" SW: 190+ CW: 141.0 Woohoo!

5K 4/21/11: 31:55

CILER11
Posts:
265
3/4/13 9:13 A

Here is what has helped me:

1. Good shoes - I went and got properly fitted for running shoes and this really helped. 2. Proper warm up and cool down - I try to do some yoga after running to really relax my muscles. 3. Using a training plan - Couch to 5K or Zombie Run are both really good about starting slow. 4. Adding bananas to my diet - this my just be a placebo thing but I think it really helps leg cramps.

The biggest thing is just starting slow and listening to your body. I still can't run as far or as long as I want to but I'm building up to it. Also there is a whole running section under the fitness articles on Spark that may have better (and more accurate) advice than mine. Hope this helps. :)

SCUMMINS81
Posts:
10
3/4/13 8:53 A

I would like to start running, but every time I do a bit faster then speed walking my calf/shins start to tighten and then hurt, right now it is holding me back from adding something to my exercise routine besides high inclines while walking fast on the treadmill. If anyone has suggestions or knows what will work, please feel free to post. Thank you.

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